This meditation practice is centered on the power of the breath.
The purpose of this practice is twofold.
The first is relaxation.
Slowing our breathing helps to settle and regulate the nervous system.
Extending the exhale is particularly effective in activating the parasympathetic nervous system,
A part of our nervous system that slows down our heart rate and other physiological functions.
The second part of this practice is to enhance awareness of the miracle of the breath cycle and its natural,
Life-sustaining function of taking in what we need,
Oxygen,
And releasing what we no longer need,
Carbon dioxide.
In this practice,
We will bring greater intentionality to what we receive on the inhale and release on the exhale.
Let's breathe together.
We will begin by finding and following the flow of your breath.
I invite you to close your eyes so that you can focus more effectively without as much distraction.
Let's start just by paying attention to breathing,
Something that happens outside of our attention most of the time.
Find your breath and just follow its natural flow and rhythm,
Inhaling and exhaling.
Try to follow your breath in your body,
Perhaps coming in through your nose,
Maybe a cooler sensation in your nostrils.
Feel where your breath goes next,
Filling your lungs,
In your belly.
Then follow the flow of your breath as you exhale,
Out of your nose or mouth.
Just pay attention to the cycle of your breath following its flow.
The breath is the gift of life.
In some cultures,
The word for breath is the same word as the word for life.
So let's take a sacred pause together and give grateful attention to the breath.
Now I want to invite you to bring your awareness to what is really happening when you are breathing.
It's actually a miracle.
With each inhale,
We are taking in something we need to sustain life,
Oxygen.
And with each exhale,
We are naturally releasing toxins,
Releasing what we no longer need,
Carbon dioxide.
This happens without our thinking about it.
It happens with every breath we take.
So in these next few breaths,
Be aware of inhaling what your body needs,
Feeling that oxygen bringing life to your cells,
Your organs,
Your blood,
Your brain.
Feel the oxygen moving through your whole body.
And now on each exhale,
Be aware that you are releasing what is no longer needed,
What has become toxic and must be expelled.
Keep breathing with increasing consciousness of receiving and releasing.
You might even say the words in your mind,
Saying receive as you inhale and release as you exhale.
Receive.
Release.
Receive.
Release.
Allowing yourself to feel gratitude for that miracle of breathing.
Taking in what you need and releasing what you don't with each and every breath.
Now I invite you to extend that exhale,
Releasing what you no longer need at the top of the exhale and allowing that release to settle into a relaxing of your whole body at the bottom of the exhale.
Maybe dropping your shoulders,
Maybe releasing the muscles in your belly,
Just allowing your body to soften and be supported by the chair,
The ground,
The earth beneath you.
Let's do a few full cycles together.
Inhale,
Receive.
Exhale,
Release.
Continuing the exhale,
Relax.
Inhale,
Receive.
Exhale,
Release.
Continuing the exhale,
Relax.
Inhale,
Receive.
Exhale,
Release.
Continuing the exhale,
Relax.
Inhale,
Receive.
Exhale,
Release.
Continuing the exhale,
Relax.
Receive,
Release,
Relax.
Receive,
Release,
Relax.
Receive,
Release,
Relax.
Receive,
Release,
Relax.
Whenever you're ready,
You may open your eyes.
Thank you for your attention.
